Flatbread

Gluten free, super soft & flexible, and really delicious. These are great for making quesadillas, sandwiches or for tacos.

These are quick to make and have minimal ingredients. No fillers or chemical additives. And I can assure you they taste better than packaged tortillas or flatbreads.

 

They are flexible without crumbling, which tends to be the issue with a lot of gluten free baked goods. The tapioca flour helps keep this stretchy and flexible.

 

2 cups gluten free flour (I used 1 cup white rice flour + 1 cup tapioca flour)

1 tsp Himalayan sea salt

1 1/2 tsp aluminum free baking powder

1 cup oat milk

  1. In a bowl mix the flour, salt, and baking powder.
  2. Add in the milk and mix until dough forms.
  3. On a generously floured surface, using your hands, press a golf ball sized amount of dough out to form a flat circle. Using a roller won’t work well because it is a slightly sticky dough.
  4. Heat a griddle or large skillet to medium high and cook each side for about 2 minutes.

Quinoa Pizza Bites

The benefits of quinoa are many, including large amounts of protein (one of the few plant foods containing all 9 essential amino acids, it contains 8g of protein per 1 cup serving), fiber, and various vitamins and minerals.

It is also high in magnesium, iron, B-vitamins, calcium, potassium, phosphorus, vitamin E, and antioxidants.

It is gluten free and recommended for a gluten-free diet.

In addition to all those benefits, the bottom line is what is really important….these pizza bites taste GOOD.  Plus, wait till you see how easy they are to make!

1 cup cooked and cooled quinoa (I make this ahead of time)

2 cups cooked and cooled cauliflower florets, pureed (I boil or steam until soft, then once cooled I puree it in a food processor)

1 chia egg

1/4 cup brown rice flour

2 tbsp coconut flour

2 tbsp pizza sauce (I used this sauce)

2 tsp onion powder

2 tsp Italian seasoning

1 1/2 tsp garlic powder

1 tsp Himalayan sea salt

1/2 tsp ground black pepper

  1. Preheat the oven to 400.
  2. Mix all the ingredients in a large bowl.
  3. Gently form into 1 inch balls and place on baking sheet.
  4. Bake for 30 minutes.

 

Chickpea Nuggets

As a legume, chickpeas are considered a vegetable and protein food. They offer a lot of nutritional quality including many vitamins, minerals and fiber.

Just 1 cup of chickpeas has 15 grams of protein and 13 grams of fiber. And that same 1 cup of beans has 26% of the recommended daily value for iron, and 70%  for folate.

Folate is important because it plays a role in DNA synthesis and repair. It encourages cell and tissue growth. Folic acid is not the same as folate. Folic acid is a synthetic chemical added to foods. Our body was not designed to metabolize folic acid. It gets dumped into the bloodstream and leads to heart disease and cancer. To avoid folic acid, avoid processed and packaged foods.Plants have folate, and our body knows what to do with folate.

So about the nuggets, with the herb breading they are full of flavor, and they are the perfect texture for a nugget. These are great for a dipping snack, lunch, or even dinner with some roasted veggies on the side.

Any mom (or dad!) to a toddler knows, nuggets tend to be a staple meal. Skip the frozen package of nuggets that are full of chemicals and whip these up. Have the kids help! They love getting their hands messy and playing with their food. My kids, though they are not toddlers anymore, love helping me shape these into nuggets. The more kids can help prepare the meal, they more likely they are to eat it, or at least try it! And since these nuggets have such a mild flavor they are not likely to scare away your budding plant-based eater.

Breading:

2 tbsp hemp seeds

1/4 cup nutritional yeast

1 tsp garlic powder

1/8 tsp ground black pepper

1/4 tsp smoked paprika

1/4 cup gluten free (or homemade) breadcrumbs OR ground up oatmeal

Nuggets:

1/2 cup oatmeal, ground

15oz. can of garbanzo beans (do not drain)

1 tsp Himalayan sea salt

1/2 tsp garlic powder

1/2 tsp onion powder

  1. Preheat oven to 375.
  2. Prepare your breading in a shallow dish, and set aside. (If using oatmeal as breadcrumbs, put 1/4 cup oats in a food processor and pulse until crumbly, being careful not to pulse long enough to make it too powdery.)
  3. In a food processor, grind your oats into a fine flour, then pour into a small bowl and set aside.
  4. Drain the beans into a measuring cup, save 1/4 cup of the liquid.
  5. Pour the beans into the food processor along with the garlic powder, onion powder, and salt. Pulse until crumbly.
  6. Whisk the 1/4 cup chickpea liquid with a fork until it is foamy. Add the liquid and the oat flour to the food processor and pulse until mixed well.
  7. With your hands, shape your nuggets into the size and shape you want. Place on a baking sheet and bake for 20 minutes.

** These also make great chickpea patties served on hamburger buns and your favorite toppings!**

Apple Sandwich

Kids love it when you get creative with lunch! My kids tend to ask for apples with their lunch most days anyway, so I incorporate their apple slices as a main part of their meal when I make these sandwiches for them.  Adding in this granola includes a great source of complete proteins and healthy fats. Sprinkle some raisins on and you include a good amount of iron, B vitamins, and potassium. The nut butter holds it all together. You could use peanut butter, almond butter, cashew butter, or even sunflower seed butter. It’s your choice!

1 apple

granola

raisins

peanut butter

  1. Slice the apples in thin slices. I used a mandolin slicer, but if you have a steady hand you can use a sharp knife.
  2. Cut the seeds/core out of the middle of the apple slices. I used a small cookie cutter, but again, you could use a knife to cut that part out.
  3. Spread peanut butter on one slice. Sprinkle on some raisins, then the granola. Put another apple slice on top to make it a sandwich.

Super Salad

You can have a delicious meal while doing tremendous good for your body. Good for you food does not come from a package or manufacturing plant. They come from a plant, you know, like, from the earth.

I would recommend you choose organic foods because you’ll reduce your load of toxic chemicals. When you eat this salad, you are supporting your body’s ability to detoxify itself (which is a normal function of the body), but if you keep putting more toxins in you’re going to have a hard time reducing your burden. Organic greens are pretty inexpensive.

I start with romaine to give my salad bulk. Romaine is a great source of many vitamins and minerals. The A and C can help with reducing inflammation and stopping free-radical damage. Vitamin K can help with bone health and blood health. Also because of A and C, it is great for improving eye health and skin health. The A and C together have even been shown to work to stop cell damage that can lead to cancer. Of course, I don’t have to tell you that the vitamin C is a boost to the immune system. Romaine is also good for digestive and intestine health.

Did you know kale has omega 3 and 6 fats?  Now omega 6 fats are pro-inflammatory when not the the right ratio to omega-3 fats.  Kale has the right ratio, so it reduces inflammation! Internal and chronic inflammation is what leads to disease. There is a component in kale called isothiocyanates which have been reported to help detoxify the body at the cellular level. Kale stands out in it’s ability to protect against heart disease as well. Kale is a valuable source of folate which helps a healthy pregnancy and also the development of infants.

Not only do I start with romaine and kale, but I also put a generous amount of spinach in my salad. The benefits of spinach are just as profound. It is protective against cancer, heart disease, and diabetes. It boosts your immune system, promotes eye health, maintains bone health, improves skin health and helps the body with detoxification.

Romaine, kale, and spinach are the leafy greens. But I never forget to add broccoli sprouts! Broccoli sprouts are even more healthy than the mature broccoli. Broccoli sprouts have a very high level of enzymes and nutrients which provide the body valuable energy to detox and strengthen the immune system. They have also been called one of the most anti-cancer foods!

Carrots get thrown in there, too. Carrots have been shown to promote healthy skin, slow aging, prevent infection, cleanse the body, protect teeth & gums, and even prevent stroke!

Eating healthy is not boring and gross. It’s delicious and beneficial.

This is just what I add to my salad. It’s anti-cancer, immune boosting, and detoxifying. You could always throw on any other veggies you love. I generally top my salad with one of my homemade salad dressings (which you can find on this blog as well. And I will be adding more soon. Here is my favorite one.). Occasionally I will add my homemade croutons as well.

It is also a good idea to boost the power of this salad by sprinkling on some flax seed and/or any other nuts and seeds you like. Pumpkin seeds are a great option. So are sunflower seeds If you like more crunch in your salad, cashews or almonds would be delicious, too.

1-2 heads of romaine

2 handfuls of kale

2 handfuls of spinach

1 handful of broccoli spouts

1 handful of carrots

Yogurt and Berries with Granola

Talk about hitting the spot and satisfying your sweet tooth! Here is a snack you can feel good about. Not only are your taste buds happy but you are fueling yourself with so many disease fighting, immune-building nutrients. This is the perfect afternoon snack. Or dessert!

6 oz. unsweetened plain coconut milk yogurt (I used So Delicious brand)

1 tbsp honey

1 tsp cinnamon

1/2 tsp vanilla extract

1 banana, sliced

Handful of various berries (I like using a couple each of strawberries, raspberries, blackberries and blueberries)

1/4 cup cinnamon crunch granola

  1. Add the yogurt to a bowl and stir in the honey, cinnamon, and vanilla extract.
  2. Mix in the fruit.
  3. Sprinkle the granola on top.

Sunflower Seed Butter

I have a great alternative to peanut butter for you!

Of course you could have almond butter or even cashew butter instead of peanut butter…but this one is a SEED butter.

Sunflower seed butter!

Sunflower seeds are a great addition to your diet and here is why:

They have a generous amount of vitamin E which is great for balancing cholesterol, great for your skin, helps thicken hair, a hormone balancer, and good for your eyes, too.

They have a higher percentage of other vitamins and minerals, too,  such as copper, B vitamins, magnesium, manganese, and selenium.

All of that means a boost to your heart health, thyroid support, a guard against bone disorders, balances blood sugar levels, because of the fatty acid lipids it keeps your skin hydrated and wards off damage from sun damage and toxic exposure, and the high magnesium content helps regulate mood disorders

Here is the SUPER easy recipe:

2 cups raw sunflower seeds

  1. Roast the seeds at 350 for about 5-10 minutes.
  2. Put seeds in high power blender or food processor and blend until smooth and creamy. It will take a few minutes, so be patient.  You could add a drizzle of honey while blending if you wanted it a tad sweeter.

**You could add a sprinkle of Himalayan sea salt before roasting if you want.

**Another idea is to add a pinch of cinnamon to the roasting process.

Avocado Bean Spread

This spread came about when I was trying to come up with ideas to make a different filling for quesadillas. Something creamy, plant-based. and of course delicious.

As I was eating the quesadilla, I couldn’t help but think, “This would make an awesome sandwich spread for a veggie sandwich!” Because when you don’t eat mayo, you don’t eat many sandwiches. Dry sandwiches are blah.

1 15oz can garbanzo beans

1 avocado

2 tbsp minced garlic

1 tsp Himalayan Sea Salt

1/4 cup olive oil

black pepper, to taste

  1. Blend everything in a food processor.
  2. THAT’S IT!

Gluten Free Spaghetti-O’s

Remember the canned pasta you used to eat as a kid from the famous “chef?” 😉

This recipe is a knock-off of that. But better!

To make this gluten free I used brown rice pasta, but there are other varieties of gluten free pasta. Feel free to use whichever you and your family prefer. Or you can make your own pasta.

I personally love making this for lunch because it is really quick and easy. There is never any whining when I serve this up. Sandwiches can get boring, and let’s face it, especially during the summer when we are constantly packing food for the beach or pool, it’s usually a sandwich thrown in the cooler. So when we are actually home for lunch, I like to whip up something other than a sandwich.

15oz no-salt-added organic tomato sauce

2 tbsp milk of almond or cashew milk

1/2 tsp onion powder

1/4 tsp paprika

1 tsp Himalayan sea salt

3-4 tablespoons nutritional yeast

1 cup uncooked gluten free pasta of choice

  1.  In a medium saucepan, stir together everything except the pasta. Bring to a simmer.
  2. Bring a medium pot of water to a boil. Once boiling, put in the pasta and cook until al dente. Drain the pasta then pour the pasta into the sauce, and stir to combine.